Fitness
3 rounds
8 banded good mornings
30 ft. duck walk
3 inch worms with push-ups
100m row
Partner WOD
2:00 on 1:00 rest for 10 rounds:
10/8 calorie row
15 medball squat cleans (20/14)
10 deadlifts (135/95)
15 burpees over barbell
Pick up where you left off at the beginning of the next round.
Competitor
3 rounds
8 banded good mornings
30 ft. duck walk
3 inch worms with push-ups
100m row
Partner WOD
2:00 on 1:00 rest for 10 rounds:
10/8 calorie row
15 medball squat cleans (20/14)
10 deadlifts (135/95)
15 burpees over barbell
Pick up where you left off at the beginning of the next round.
Fitness
3 rounds
10 bar kips or ring swings
5 ring rows or strict pull-ups
20sec hollow hold
10 alt cossack squats
Back Squat
4-4-4-4
@ 04X Tempo @ 80%
10 Rounds for time
2 burpee pull-ups
4 box jump (30/24)
20 second hanging tuck hold
Competitor
3 rounds
10 bar kips or ring swings
5 ring rows or strict pull-ups
20sec hollow hold
10 alt cossack squats
Back Squat
4-4-4-4
@ 04X Tempo @ 80%
10 Rounds for time
2 muscle-ups
4 box jump (40"/30")
6 Strict toes to bar
Fitness
2 minutes of run, row or bike
2 Rounds of:
5 Pigeon stretch per side
10 Calf raises
3 Up dog and down dog flows
Run a 5k
Row a 5k
Bike a 10k
Pick whichever one sounds worse.
Competitor
2 minutes of run, row or bike
2 Rounds of:
5 Pigeon stretch per side
10 Calf raises
3 Up dog and down dog flows
Run a 5k
Row a 5k
Bike a 10k
Pick whichever one sounds worse.
Fitness
7min flow
8 barbell good mornings
8 stand to squat and reach
20sec handstand hold or plank
CF Open 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups
Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Competitor
7min flow
8 barbell good mornings
8 stand to squat and reach
20sec handstand hold or plank
CF Open 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Russian KB Swings
10 Bar Kips
30 Second Plank Hold
10 Box Jump w/ Step Down
WOD: “Gritty 50 - Pump Sesh Version”
50 Box Jumps (24/20”)
50 Pull-ups
50 Kettlebell Swings (35/25#)
50 Walking Lunges
50 Alternating Dumbbell Bicep Curls (35/25#), 25 each
50 Dumbbell Push Press (35/25#)
50 Push-ups
50 Wall Balls (20/14#)
50 Burpees
50 Double Unders
*Run 100m After Each Movement
**40 Minute Time Cap
Fitness
2 Rounds
200m run
30 ft. duck walk
3 inch worms
EMOM 8
Snatch + Overhead squat
"Nancy"
5 Rounds:
400m Run
15 Overhead Squats (95/65)
Competitor
2 Rounds
200m run
30 ft. duck walk
3 inch worms
EMOM 8
Snatch + Overhead squat
"Nancy"
5 Rounds:
400m Run
15 Overhead Squats (95/65)
Fitness
2 rounds
30 ft. duck walk 30sec plank 15 lateral jumps
AMRAP 3
50 double unders
12 alternating DB snatch (35/25)
2min rest
AMRAP 3
50 double unders
12 alternating DB hang c&j (35/25)
2min rest
AMRAP 3
50 double unders
12 DB goblet squats (35/25)
Competitor
2 rounds
30 ft. duck walk 30sec plank 15 lateral jumps
AMRAP 3
50 double unders
12 alternating DB snatch (50/35)
2min rest
AMRAP 3
50 double unders
12 alternating DB hang c&j (50/35)
2min rest
AMRAP 3
50 double unders
12 DB goblet squats (50/35)
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 PVC Pass Throughs
10 Bar Kips
30 Second Plank Hold
10 Med Ball Squat Cleans
WOD: (Teams of 3)
30 Minute AMRAP:
40 Wall Ball (24/20#)
30 Single Arm Dumbbell Hang Clean and Jerk (35/25#)
20 Pull-ups
*One partner accumulates Assault Bike Calories while the other 2 work on reps of AMRAP
**One partner working at a time on Reps
***Score is total Assault Bike Calories + Reps on AMRAP (1 Round = 90 Reps)
Fitness
Open Gym
Competitor
Open Gym
Fitness
PUSH Summer Games
Competitor
PUSH Summer Games
Fitness
3 Rounds
5 kang squat
5 cossack squats each side
5 jump squats
Back Squat
4-4-4-4
@ 04X Tempo @ 75%
AMRAP 9
3-6-9-12-15 etc...
Chest to bar pull-ups
Burpee to target
Reps increase each round by 3.
Competitor
3 Rounds
5 kang squat
5 cossack squats each side
5 jump squats
Back Squat
4-4-4-4
@ 04X Tempo @ 75%
AMRAP 9
2-4-6-8-10 etc...
Muscle-ups
Burpee to rings
Reps increase each round by 2.
Home Workouts
Warm Up:
400m Run
-Then-
2 Rounds:
5 Push Ups
10 Mountain Climbers
20 Plank Shoulder Taps
10 Air Squats (Pause at bottom)
WOD: (with Partner)
4 Rounds:
800m Run (Together)
30 Kettlebell Goblet Squats (35/25#)
20 Single Arm Kettlebell Squat Cleans (35/25#)
200m Sled Drag (135/90#)
30 Kettlebell Sumo Deadlift High Pulls (35/25#)
20 Single Arm Kettlebell Thrusters (35/25#)
*One Partner Working at a Time
**40 Minute Time Cap
Fitness
3 rounds
100m run
10 calf raises
5 cossack squats each side
21-15-9
Box jump over (24/20)
Front squat (95/55)
Competitor
3 rounds
100m run
10 calf raises
5 cossack squats each side
21-15-9
Box jump over (24/20)
Front squat (95/65)
Fitness
3 rounds
10 barbell good mornings
10 strict press
10 back rack reverse lunges each leg
10-8-6-4-2
Deadlift
Strict Press
Competitor
3 rounds
10 barbell good mornings
10 strict press
10 back rack reverse lunges each leg
10-8-6-4-2
Deadlift
Strict Press
Home Workouts
Warm Up:
2 Rounds:
250m Row
5 Inch Worms
30 Second Hollow Hold
30 Second Superman Hold
30 Second Plank Hold
WOD:
10 Rounds:
In 3 Minutes:
10 Burpees over Rower
Max Cal Row
-Rest 1 Minute-
*Score is total calories rowed
Fitness
2 Rounds
200m run
30 ft. duck walk
3 inch worms
EMOM 7
Snatch + 2 Overhead squats
AMRAP 12
25 ft. single arm overhead walking lunge (35/25)
200m run
25 ft. single arm overhead walking lunge (35/25)
15 push-ups
Competitor
2 Rounds
200m run
30 ft. duck walk
3 inch worms
EMOM 7
Snatch + 2 Overhead squats
AMRAP 12
25 ft. single arm overhead walking lunge (50/35)
200m run
25 ft. single arm overhead walking lunge (50/35)
10 handstand push-ups
Fitness
2 rounds:
150m row/300m bike
10 medball squat cleans
5 strict toes to bar
5 burpees
For time:
60/48 cal row
2 minute rest
then...
3 rounds:
30 wall balls (20/14)
20 toes to bar
10 burpees to target
then...
2 minute rest
60/48 cal row
30 minute time cap
Competitor
2 rounds:
150m row/300m bike
10 medball squat cleans
5 strict toes to bar
5 burpees
For time:
60/48 cal row
2 minute rest
then...
3 rounds:
30 wall balls (20/14)
20 toes to bar
10 burpees to target
then...
2 minute rest
60/48 cal row
30 minute time cap
Home Workouts
Warm Up:
2 Rounds:
200m Run
5 Inch Worms
5 Bar Kips
30 Second Bottom of Squat Hold
30 Second Plank Shoulder Taps
WOD:
5 Minute AMRAP:
“Cindy”
5 Pull ups
10 Push ups
15 Air Squats
-Rest 1 Minute-
25 Minute AMRAP:
400m Med Ball Run (20/14#)
20 Med Ball Squat Cleans
15 Med Ball Abmat Sit ups
10 Med Ball Box Step ups (24/20”)
-Rest 1 Minute-
5 Minute AMRAP:
“Cindy”
5 Pull ups
10 Push ups
15 Air Squats
Fitness
Open Gym
Competitor
Open Gym
Fitness
2 rounds
50m single KB front rack carry
5 burpee squat jumps
25 double unders
20sec hanging tuck hold
Partner WOD
2 rounds for time:
50 burpee box jump overs (24/20)
100 wallballs (20/14)
150 double unders
200m partner barbell carry (135/95)
Competitor
2 rounds
50m single KB front rack carry
5 burpee squat jumps
25 double unders
20sec hanging tuck hold
Partner WOD
2 rounds for time:
50 burpee box jump overs (24/20)
100 wallballs (20/14)
150 double unders
200m partner barbell carry (135/95)
Fitness
3 Rounds
5 kang squat
5 cossack squats each side
5 jump squats
Back Squat
3-3-3-3
@ 70X Tempo @ 77-82%
Workout 19.3
For time:
200-ft. dumbbell front-rack lunge
50 dumbbell box step-ups
50 5-in. elevated strict handstand push-ups
200-ft. bear crawl
50/35-lb. dumbbell, 24/20-in. box
Time cap: 10 minutes
Competitor
3 Rounds
5 kang squat
5 cossack squats each side
5 jump squats
Back Squat
3-3-3-3
@ 70X Tempo @ 77-82%
Workout 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
50/35-lb. dumbbell, 24/20-in. box
Time cap: 10 minutes
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Lunge + Reach
5 Inch Worms
10 Air Squats (with Pause at bottom)
WOD: (Teams of 3)
36 Minute AMRAP:
Partner 1: 800m Run
Partner 2: Accumulate Assault Bike Calories
Partner 3: AMRAP While Partner 1 Runs:
10 Sandbag Front Squats
10 Burpees Over Sandbag
10 Sandbag Hang Cleans
10 Sandbag Push Press
*Partners switch stations when person on 800m Run Returns
**Score is Calories on Assault Bike + Reps of AMRAP + Total Runs Completed (x40 - 1 Run counts as 40 reps)
***Partners Pick up on Sandbag movements where the last left off
Fitness
3 rounds
200m run
20sec plank
10 dumbbell curl to press
4 rounds for time
400m run
20 toes to bar
15 minute time cap
Competitor
3 rounds
200m run
20sec plank
10 dumbbell curl to press
4 rounds for time
400m run
20 toes to bar
15 minute time cap
Fitness
800m run
then
3 rounds:
10 banded good mornings
3 burpee broad jumps
10 ring swings or bar kips
5 rounds for time:
10 deadlifts (185/125)
8 Box Jumps (30"/24")
6 burpee pull-ups
15 minute time cap
Competitor
800m run
then
3 rounds:
10 banded good mornings
3 burpee broad jumps
10 ring swings or bar kips
5 rounds for time:
10 deadlifts (275/190)
8 Box Jumps (40"/30")
6 muscle-ups
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Med Ball Cleans
30 Second Plank Hold
5 Inch Worms
WOD:
4 Rounds:
Every 8 Minutes:
400m Run
10 Burpees
60’ Bear Crawl
10 Burpees
Max Reps Wall Balls (20/14#)
-1 Minute Rest Between Rounds-
*Score is total Wall Balls
Fitness
2 Rounds
200m run
30 ft. duck walk
3 inch worms
EMOM 6
Snatch + 3 Overhead squats
AMRAP 11
10 overhead squats (95/65)
75 double unders
Competitor
2 Rounds
200m run
30 ft. duck walk
3 inch worms
EMOM 6
Snatch + 3 Overhead squats
AMRAP 11
10 overhead squats (115/75)
75 double unders
Fitness
5 minute flow:
20sec handstand hold or down dog
3 inch worms with push-ups
20sec bottom squat hold
20 double unders
EMOM 8
1st - 25 ft. handtsand walk or 60 ft. dual db overhead walk
2nd - 30sec max double unders
For time:
800m run
2 minute rest
then...
5 rounds:
10 thrusters (75/55)
10 bar facing burpees
then...
2 minute rest
800m run
Competitor
5 minute flow:
20sec handstand hold or down dog
3 inch worms with push-ups
20sec bottom squat hold
20 double unders
EMOM 8
1st - 25 ft. handtsand walk or 60 ft. dual db overhead walk
2nd - 30sec max double unders
For time:
800m run
2 minute rest
then...
5 rounds:
10 thrusters (95/65)
10 bar facing burpees
then...
2 minute rest
800m run
Home Workouts
Warm Up:
2 Rounds:
250m Row
10 Air Squats
10 Single Arm Dumbbell Press
5 Inch Worms
WOD:
2 Rounds:
1000m Row
40 Box Jump Overs (24/20”)
30 Dumbbell Hang Squat Cleans (35/25#)
20 Burpees
10 Dumbbell Thrusters (35/25#)
800m Run
40 Jumping Lunges
30 Dumbbell Front Squats (35/25#)
20 GHD Situps
10 Devil’s Press (35/25#)
*45 Minute Time Cap
**Can be done w/ Partner or Solo for Extra Challenge (If done w/ partner, split row, run together)
Fitness
2 rounds
30 ft duck walk
30 ft crab walk
30 ft bear crawl
30 second plank
Teams of 3, AMRAP 30:
7/5 Calorie Assault Bike
10 Medball Squat Jumps(20/14)
12 Kettlebell Swings (55/35)
Parters cycle through full rounds, one at a time.
Competitor
2 rounds
30 ft duck walk
30 ft crab walk
30 ft bear crawl
30 second plank
Teams of 3, AMRAP 30:
7/5 Calorie Assault Bike
10 Medball Squat Jumps(20/14)
12 Kettlebell Swings (55/35)
Parters cycle through full rounds, one at a time.
Fitness
3 Rounds
5 kang squat
5 cossack squats each side
5 jump squats
Back Squat
3-3-3-3
@ 70X Tempo @ 75-80%
CF Open 15.4 - Scaled
Complete as many rounds as possible in 8 mins of:
10 Push Press, 95/65 lbs
10 Cleans, 115/75 lbs
Competitor
3 Rounds
5 kang squat
5 cossack squats each side
5 jump squats
Back Squat
3-3-3-3
@ 70X Tempo @ 75-80%
CF Open 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Home Workouts
Warm Up:
2 Rounds:
200m Run
30 Second Plank Hold
30 Second Bottom of Squat Hold
10 Lunge + Reach
10 Lunge + Trunk Twist
WOD: Teams of 3
35 Minute AMRAP:
200m Sandbag Run
20 Burpees over Sandbag
100m Sled Drag (135/90#)
20 Sandbag Hang Cleans
200m Kettlebell Farmers Carry (55/35#)
20 Kettlebell Swings (55/35#)
100m Prowler Push (90/50#)
20 Kettlebell Goblet Squats (55/35#)
*Two Partners work on reps at a time while One Partner accumulates Assault Bike Calories. Partners can switch as needed
**Score is reps of AMRAP + Assault Bike Calories
Fitness
3 Rounds
8 reverse lunges each leg
20sec hanging tuck hold
10 banded good mornings
AMRAP 16
18 med ball cleans (20/14)
15 toes to bar
12 alternating dumbbell snatch (35/25)
Competitor
3 Rounds
8 reverse lunges each leg
20sec hanging tuck hold
10 banded good mornings
AMRAP 16
18 med ball cleans (20/14)
15 toes to bar
12 alternating dumbbell snatch (50/35)
Fitness
7 minute flow:
30 sec plank shoulder taps
10 bar/ring kips
5 strict pull-ups/ring rows
5 push-ups
10-8-6-4-2 reps of:
Burpee Pull-ups
Calorie Row
*50 double unders after each round.
Competitor
7 minute flow:
30 sec plank shoulder taps
10 bar/ring kips
5 strict pull-ups/ring rows
5 push-ups
10-8-6-4-2 reps of:
Muscle-ups
Calorie Bike
*50 double unders after each round.
Home Workouts
Warm Up:
2 Rounds:
2 Minutes on Rower
30 Second Plank Hold
30 Second Bottom of Squat Hold
5 Inch Worms
WOD:
40 Minute EMOM (4 Rounds):
Minute 1: 40 Second Plank Hold
Minute 2: 15 Push-ups
Minute 3: 40 Second Weighted Wall Sit (25/15#)
Minute 4: 12 OH Plate Lunges (25/15#)
Minute 5: 30 Second Hollow Hold
Minute 6: 30 Mountain Climbers
Minute 7: 30 Second Superman Hold
Minute 8: 25 Abmat Situps
Minute 9: Max Calorie Row
Minute 10: Rest
*Score is total Calories Rowed
Fitness
2 Rounds
200m run
30 ft. duck walk
3 inch worms
EMOM 6
Snatch + 4 Overhead squats
"Nancy"
5 Rounds:
400m Run
15 Overhead Squats (95/65)
Competitor
2 Rounds
200m run
30 ft. duck walk
3 inch worms
EMOM 6
Snatch + 4 Overhead squats
"Nancy"
5 Rounds:
400m Run
15 Overhead Squats (95/65)
Fitness
3 Rounds
8 barbell upright rows
8 push-ups
8 jump squats
"Water Break" Part #1
AMRAP 4:00
27 Hang Power Cleans (115/85)
27 Lateral Burpees Over Rower
27/21 Calorie Row
Rest 4:00
"Water Break" Part #2
AMRAP 4:00
21 Hang Power Cleans (135/95)
21 Lateral Burpees Over Rower
21/15 Calorie Row
Rest 4:00
"Water Break" Part #3
AMRAP 4:00
15 Hang Power Cleans (155/105)
15 Lateral Burpees Over Rower
15/12 Calorie Row
Competitor
3 Rounds
8 barbell upright rows
8 push-ups
8 jump squats
"Water Break" Part #1
AMRAP 4:00
27 Hang Power Cleans (115/85)
27 Lateral Burpees Over Rower
27/21 Calorie Row
Rest 4:00
"Water Break" Part #2
AMRAP 4:00
21 Hang Power Cleans (135/95)
21 Lateral Burpees Over Rower
21/15 Calorie Row
Rest 4:00
"Water Break" Part #3
AMRAP 4:00
15 Hang Power Cleans (155/105)
15 Lateral Burpees Over Rower
15/12 Calorie Row
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Russian Kettlebell Swings
10 Lunge w/ Twist
10 Lunge & Reach
5 Inch Worms
WOD: w/ Partner
4 Rounds:
400m Run
20 Kettlebell swings (35/25#)
15 Burpees over Kettlebell
10 Kettlebell Front Squats (35/25#)
*Performed ‘I Go-You Go’ style per movement (Partner 1 Runs 400m, then Partner 2, then Partner 1 does KB swings, etc.)
**40 Minute Time Cap
Fitness
Open Gym
Competitor
Open Gym
Fitness
2 rounds
100m run
150m row
20sec hanging tuck hold
Partner WOD
AMRAP 30
1,000m Row
30 Burpees (1 athlete burpee/1 plank)
30 Toes To Bar (1 TTB/1 bar hang)
800m Partner Run
Competitor
2 rounds
100m run
150m row
20sec hanging tuck hold
Partner WOD
AMRAP 30
1,000m Row
30 Burpees (1 athlete burpee/1 plank)
30 Toes To Bar (1 TTB/1 bar hang)
800m Partner Run
Fitness
3 Rounds:
10 Ring Rows
100m Run
30sec Plank Shoulder Taps
EMOM 8
1st - 35 Double Unders
2nd - 25' Handstand Walk/25 Weight Transfers
PUSH511 Pull-up Biathlon
200m Run
21 Chest to bar pull-ups
200m Run
18 Chest to bar pull-ups
200m Run
15 Chest to bar pull-ups
200m Run
12 Chest to bar pull-ups
200m Run
9 Chest to bar pull-ups
Each time an athlete breaks a set of pull-ups they must run a 100m penalty lap.
15min Time Cap
Competitor
3 Rounds:
10 Ring Rows
100m Run
30sec Plank Shoulder Taps
EMOM 8
1st - 35 Double Unders
2nd - 25' Handstand Walk/25 Weight Transfers
PUSH511 Muscle-Up Biathlon
200m Run
15 Muscle-ups
200m Run
12 Muscle-ups
200m Run
9 Muscle-ups
200m Run
6 Muscle-ups
200m Run
3 Muscle-ups
Each time an athlete breaks a set of muscle-ups they must run a 100m penalty lap.
15min Time Cap
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Lunge w/ Trunk Twist
10 Lunge + Reach
5 Inch Worms
30 Second Plank Hold
WOD:
30 Minute AMRAP:
400m Run
20 Weighted Abmat Situps (25/15#)
100m Kettlebell Farmers Carry (55/35#)
20 Flutter Kicks
200m Sandbag Run
20 Mountain Climbers
100m Plate Pinch Carry
20 Hollow Rocks
Fitness
2 minutes of run, row or bike
2 Rounds of:
5 Pigeon stretch per side
10 Calf raises
3 Up dog and down dog flows
Run a 5k
Row a 5k
Bike a 10k
Pick whichever one sounds worse.
Competitor
2 minutes of run, row or bike
2 Rounds of:
5 Pigeon stretch per side
10 Calf raises
3 Up dog and down dog flows
Run a 5k
Row a 5k
Bike a 10k
Pick whichever one sounds worse.